Category Archives for "Coach Nancy"

Make Breakfast Easier

Breakfast for most of us are a rush- rush occasion. Often grabbing just a few bites of food if at all. I’m fortunate enough to have time to eat with my kids each morning, but that doesn’t mean I have all the time in the world to cook breakfast. My good friend Kathy taught me this quick tip. She makes her own eggbeaters. What a great idea to get those veggies and protein in one dish quickly.

Make Your Own EggBeaters

6 eggs

½ cup onion

½ cup red and green pepper

Blend until thoroughly mixed in a blender. Store in glass mason jar for 2-3 days. Shake before using.

Variations: Any vegetable will work instead of the onion and peppers, adding to the blender try: 2-3 stalks asparagus, ½ cup broccoli, mushrooms,  After blending  you can add: ½ cup salsa, ¼ cup green onions, also experiment with different spices.

Share your favorite combination of vegetables and spices you use. I am sure we have some interesting food combinations to try. Let us know your favorite.

To your Best Health,

Coach Nancy

Crowd Pleasing Dinner Recipes

Planning a meal that everyone will enjoy is a task. Trying to feed a group that successfully completed a nutrition challenge- EASY. These recipes have been tried and true for years. People who will eat anything love them. Picky eaters - love them. Those that don't eat (you name it) - Love it. Kids - love them. They are just that wonderful. Do me a favor and pass these recipes along to others. Our goal is to help others become happier and healthier we can do this by sharing great food recipes.  

You can find even more delicious recipes here!

Spaghetti Squash Pie

  • 1 large spaghetti squash
  • 1 pound Italian sausage
  • ½ medium yellow onion, diced
  • 1 red pepper, diced
  • 1 green pepper, diced
  • 1 cup pizza sauce (no sugar added)
  • 1 teaspoon dried basil
  • Sea salt and pepper to taste
  • 3 eggs, whisked

Preheat oven to 375 degrees.

Place spaghetti squash cut side down on a parchment paper lined baking sheet. Bake for 40-50 minutes or until a fork easily goes into it, then reduce oven heat to 350 degrees.

While squash is cooking, place a skillet over medium heat. Add Italian sausage, onion, and peppers. Cook until meat is no longer pink and veggies are soft.

Once squash is done cooking, remove the seeds and shred. Place into a greased 13×9 glass baking dish.

Add sausage and vegetable mixture to squash and combine.

Add pizza sauce, dried basil, and salt and pepper to the baking dish and mix well.

Finally, add whisked eggs to the baking dish and mix thoroughly.

Bake for 1 hour.

Chicken Bacon Alfredo

  • 1 spaghetti squash, cut in half lengthwise, seeds removed
  • 1 larger delicata squash, cut in half lengthwise, seeds removed
  • 1 lb chicken tenders
  • 4-6 slices bacon, diced
  • ½ cup canned coconut milk
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • ½ teaspoon garlic powder
  • ½ teaspoon dried oregano
  • ¼ teaspoon dried thyme
  • Salt and pepper, to taste

Preheat your 425 degrees. Cut spaghetti squash delicata squash in half and use a spoon to scoop out the seeds and excess threads. Don’t be dainty.

Place open side down on a baking sheet (use aluminum foil or parchment paper for easy clean up) and cook for 20-25 minutes. You will know when they are done cooking when you can poke the outside skin and it ‘gives’ a bit.

Now you can either cook your chicken at the same time or after the squash is done cooking. Whatever you’d like. Just place chicken on a foil or parchment paper lined baking sheet, sprinkle some olive oil over the chicken (or other kind of fat), salt and pepper it, and sprinkle just a bit of basil on top.  I cooked my tenders for around 15-20 minutes, or until cooked through.

Once your squash is done cooking, pull it out of the oven; dethread the spaghetti squash into a large bowl with a fork. Go against the grain, if spaghetti squash had grain.

Now throw your diced bacon into a skillet and cook until done. Use a slotted spoon to pull out your cooked bacon, but leave behind the grease.

Take your delicata squash and hollow it out.  Use the insides and dump them into your warm skillet filled with bacon grease. Then add your coconut milk. You may need to add a little bit more coconut milk depending on how runny you like your sauce. Mix thoroughly with a ladle to break up the squash a bit.

Add seasonings to the mix and salt and pepper as needed. Mix thoroughly and cook on low for about 5 minutes to simmer.

Now dice up your cooked chicken.

Pour sauce over spaghetti squash and add your chicken to the mix.

Mix well & top with bacon

I used butternut squash instead of the delicata.

Creamy Italian Dressing

  • 2 Tablespoon homemade mayo
  • 1 Tablespoon balsamic vinegar
  • 1 clove of garlic
  • 1/8 teaspoon Italian herb
  • salt and pepper to taste

Mix all ingredients in a blender. If mixture is too thick add either vinegar or water. Remember your dressing will get slightly more liquidy as you toss it with your salad.

Balsamic Salad Dressing

  • 1/2 cup extra virgin olive oil
  • 1/4 cup balsamic vinegar
  • pinch of salt
  • pinch of celery seed
  • fresh ground pepper

These are approximate measurements. Adjust to your tastes. Mix everything in a mason jar and your good to go!

Vegetable Soup

  • 2 Tbsp avocado oil
  • 1 onion, chopped
  • 3-4 garlic gloves
  • 2-3 large carrots, chopped
  • 1 cup celery, chopped
  • 1 can 28 oz. whole peeled tomatoes, drained and cut up
  • 6-8 cups vegetable and chicken broth
  • 2 zucchini, chopped
  • 1 tsp oregano
  • 1 tsp basil
  • 1 tsp chives
  • 1 tsp marjoram
  •  salt to taste
  • 4 cups of kale, chopped

Saute' onion, garlic cloves, carrots, and celery in avocado oil until vegetables are soft. Add tomatoes and vegetable and chicken broth. Simmer 15-20 minutes. Add diced zucchini and spices. Add kale and cook for 10 additional minutes

The “BIG” Veggie Salad

  • 3 cups Mixed Greens (not iceberg, chopped)
  • 1/2 cup Cherry Tomatoes (halved)
  • 1 Carrot (chopped)
  • 1/2 Red Bell Pepper (chopped)
  • 1/4 Avocado (diced)
  • 1 Zucchini (small, chopped)
  • 1 Cucumber (small, peeled and chopped)
  • 1/4 cup broccoli (chopped)

Directions: In a bowl, toss everything together with 2 tablespoons of any challenge-approved dressing.  

Enjoy!


Sweet Potato, Turkey & Kale Bake

Ingredients: (Serves 4)

  • 2 Sweet Potato (medium, cubed)
  • 1 tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Coconut Oil
  • 1 White Onion (diced)
  • 1 lb. Extra Lean Ground Turkey
  • 1 tsp Cinnamon
  • 1 tbsp. Chili Powder
  • 1/2 tsp. Cayenne Pepper (optional)
  • 1/2 tsp. Sea Salt
  • 1/2 tsp. Black Pepper (optional)
  • 8 cups Kale Leaves (finely diced)

Directions:  Preheat oven to 425. Line a large baking sheet with parchment paper.  Spread potatoes on the baking sheet and toss with olive oil. Then, making sure no potatoes overlap, bake for 20 minutes. 

Meanwhile, heat coconut oil in a large skillet over medium heat. Add the onion and sauté for about 3 minutes. Next, add the ground turkey, cinnamon, chili powder, cayenne pepper, sea salt and black pepper. Stir to combine, and break up any large pieces of turkey as it cooks.

Once the turkey is cooked, and drain excess liquid and return to heat. Stir in the kale, 1-2 cups at a time, and sauté until wilted. Remove from the heat and set aside. When the potatoes are done, combine them with the turkey, and serve! Enjoy!

Remember pass these along and find others here.

To your best health,

Coach Nancy


It’s a Soup Day

It's Cold Out There!

My wonderful sister in law passed this recipe over to me a few years back. I love it. It is perfect on nights when the temperature is freezing. I usually double it because its not going to last long in my house. Let me know your family favorite recipe. If you pass it along - Everyone Wins.

Deb’s Zucchini Beef Soup

1/2 pound cooked ground beef or use left over steak or roast cut into bite size pieces

2 celery ribs, thinly sliced

1/3 cup chopped onion

2 Tablespoon coconut oil

1/3 cup chopped green pepper

1 can diced tomatoes,  do not drain (28 ounce)

3-5 zucchini, cubed

2 cups water

1 ½ teaspoon Italian seasoning

1 teaspoon salt

Pepper to taste

Chopped parsley as garnish (optional)

In large stock pot cook onion, celery, and green pepper in oil until tender. Stir in tomatoes, water, seasonings, and beef. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until zucchini is tender. Garnish with chopped parsley if desired. Serves 6

To Your Best Health,

Coach Nancy

P.S. To find out more delicious recipes check out some tried and true favorites- click here.

When It Boils Right Down to It…..

It really is all about you.

You make the choices each day. You and only you have the most input to who you are seen as, who you look like, who you act like, and who you want to be.


You work hard in the gym or you don't.


You chose to walk from either a close parking spot or further away.


You chose to have seconds or not.


You chose to grab an extra glass of water or not.


You chose to measure the amount of salad dressing you use or you don't.


You chose to pack a lunch or you chose to buy it out.


You chose how much cream goes in your coffee or none at all.


You chose to have a snack just cuz or you don’t.


You chose to walk past the candy dish or avoid it totally.


You chose to look in the mirror and whisper degrading snip-its to yourself or you don't.


You chose to take your multi vitamin each day or you don't.


You chose to have a piece of lean protein at each meal or you don't even worry about protein.


You read inspiring stories or you visit the gossip stories.


You surround yourself with others that are likeminded or you don't.


You keep healthy food choices in the kitchen, in the fridge, and in the cupboard or you don't.


You eat mindlessly in front of the TV or you chose to eat in a place where you notice the food you put in your mouth.


You seek out healthy recipes or you stick only to what you know.


You keep your mind open to new foods or you automatically say "no thank you".


You are in charge of you or you allow others to influence your decisions for the poorer choice.

It is all up to you.

Great news is that YOU have others that want to help YOU be the best YOU, they know.

To Your Best Health,

Coach Nancy


Did you know Cr8 Fitness also does nutrition coaching? It might be that you chose to add this to help you. 


Consistency is the Spice of Life

Seriously. it is. Consistency is the Spice of Life. While we might think 'Variety is the spice of life', changing that one word gives us some power and some real life events to build on.

Just think, over the course of a day, you find yourself focused and dialed in on your nutrition. How does that effect your training session that afternoon? It feels more empowered and energized.

What if you stay true to a plan of eating for an entire week? If you're like me, you make extra time to plan the next week's meals so you can have more success.

Span that daily eating and weekly planning out to a month? A year? Now you've created a routine that empowers you to take life a bit further. Maybe your great nutrition has given you the benefit of being off a prescription medication. Now your pocket book is being effected.

I've rewarded myself with a new outfit once I hit a certain goal I've been working towards. You know what the new outfit does? It makes me feel great, even better since new clothes have a way of doing that. Now I am ready to keep going.

Where does the Spice of Life come from? - Consistency.

Need to stay inspired? Head on over to Cr8 Fitness's blog- the home of knowledge bombs.

Make it Happen,
Coach Nancy

Become UnStoppable

I recently sent this out to a group doing the Fresh Start Challenge. I know we could all use this to inspire us to stay with it, to get moving, to eat healthier, to lift more, to work longer, to perfect a hard exercise, to do what makes us- us.

“Get Ready for it,          ....SELF- DISCIPLINE!!

Just something to think about today.

We're faced with hundreds of decisions each and every day. Self-Discipline is a CHOICE...and a very empowering one.

Each time you choose to move forward in the direction of your success, you gain momentum.

Each decision (even the small ones) builds momentum until you can NOT be stopped!

Today, make one extra decision that will move you closer towards your goals where you may have otherwise have made a different choice.

Be UNSTOPPABLE!”

Many of you written down a Purpose for Training in 2019. How are you doing as you hit one month into the year? Have you made some progress towards your goal? A small daily step that moves you consistently forward? Maybe one of those giant steps like a Shark Bite that propelled you into greater action?

These ladies took on a challenge to do Snurpees (Burpees in the snow). It was so cold outside that schools had been delayed yet they became UnStoppable. They did what they could and Made It Happen. I'm proud of them.

Can you see yourself just taking a step forward and laughing with friends along the way? Did others take this challenge? Of course, these ladies allowed me to video them. 🙂

They just kept more and more crazy as we had more and more ladies join in.

Don’t stand still this year. Be UnStoppable! Your first step is to stay at it. Be consistent with yourself. No one can help you more then you help yourself.

Did you know Cr8 Fitness can help you with your Nutritional goals and eating habits too? If you haven’t seen our stuff, let me point you in the right direction. Click here to see what I am talking about.

To your best health,

Coach Nancy

Go Pats! I Love Football

I am a Patriots fan. I'll be watching in just over a week as they play again for a Super Bowl title. The consequences of watching the game is a late night. I am usually like a toddler when it comes to bedtime- 8:00pm and lights out. But it's hard not to watch the Big Game - there is a high amount of energy as the whole house loves football. So I'm not going to bed early, I'll be up late watching the game! 

So what? Here's What. You asked for it, you got it!

Turns out I'm not the only Patriots fan around here (who knew?) 🙂 There are plenty of us at the 5:00am and 6:15am training that are fans of the game. Good News! The post game celebrations won't need to be shortened this year because of an early morning training schedule. 

Here's how we are going to celebrate the Super Bowl.

On Monday February 4th we will not be opening until the ladies class at 9:00am. The crew at 4:00 and 6:00pm will train just like normal. We're going to push the 5:00am and the 6:15am that day to 5:00am and 6:15 on Wednesday, February 6th. 

Here's the deal for that time; the training on Wednesday morning will be the same training as everyone else will have already enjoyed on Monday. (So try to keep the training a surprise, don't tell them how much FUN they will have). Remember; It's ONLY the first two training hours that will be affected on Monday. Everyone else has the same schedule the whole week. 

Yeah, I am the coolest coach ever. 🙂

Since you aren't going to be stressing about staying up late, you'll have more time to prepare some awesome food for the Big Game. Here's is on of my family's absolute favorites. These take a while to make but are delicious. I’m excited to have them as a special treat while watching the Patriots win the Super Bowl this year.

Avocado Chorizo Sweet Potato Skins

Ingredients:

  • 1lb chorizo
  • 3 sweet potatoes
  • ½ red onion, diced
  • 2 ripe avocados, halved and seeds removed
  • ½ lime, juiced
  • ½ lemon, juiced
  • 1 teaspoon cumin
  • 2 tablespoons Coconut Oil
  • salt and pepper, to taste
  • 1 tablespoon almond flour

Directions:

Preheat oven to 425 degrees.

Use a fork to poke some holes in your sweet potatoes. Place on a baking sheet and bake for 25-30 minutes or until sweet potatoes are soft when you poke them. (Time will range depending on how fat they are. I used thin ones)

While your sweet potatoes are baking, pull out a large skillet, place over medium heat and add your chorizo to it. Use a wooden spoon to break up your chorizo while it cooks.

When chorizo is halfway done cooking, add your onions to sweat it out.

When your chorizo is cooked completely through, put your chorizo mixture on a plate with a paper towel to soak up some of the excess fat and to cool.

Now pull out your handy dandy food processor. Use a spoon to scoop out the inside of your two avocados and place in the food processor. Mix until you get a smooth paste.

Add your lime, lemon, cumin and a bit of salt. Pulse until mixed thoroughly.

Place your chorizo and ¾ of your avocado mixtures in a large bowl to incorporate. Leave the other ¼ of avocado mixture for toppings.

When your sweet potatoes are done cooking, let cool, cut in half, scoop out insides (leaving about ½-1 inch of sweet potato still inside) of sweet potato, and use a pastry brush to brush on coconut oil on the inside and all around the sweet potato.

Place back on cooking sheet and in the oven for another 10-15 minutes or until crispy.

Once potatoes are crispy, add your avocado and chorizo mixture into your sweet potato, top off with a little sprinkle of almond flour, and place back in the oven for around 5 minutes.

 Top off with your leftover avocado mixture, and enjoy!


Happy Super Bowl Watching- Go Pats!

The Art of Steering Through Life

My life is marked with many different scratches. Not the physical scratches you get when you scrape your car against a metal post but the emotional and mental scratches of making poor choices. Although I would like to keep these as vague memories, I know I am responsible for them. They come as a result of the difficulty of steering through life circumstances. 

I've heard it said, "I wish my kid came with an owner's manual." and even more relevant, "Its a live and learn situation, in hinds sight I would have done this much differently".

Well we don't have an owners manual for ourselves let alone anyone else. We also can't turn back the clock to do things over again differently.

Wisdom has been defined as 'the art of steering' - Gerhard Von Rad

I like that. 

As you go through life, you will need to navigate many tight situations that require great wisdom in order to avoid poor or even flat out wrong choices. 

1. Avoid Wrong Turns. Going on a binge eating spree is an example of a wrong turn. We all know that chocolate cake (an entire cake) won't give you lasting happiness, feel any better, get stronger, have more success, or beat the snot of the person who made you feel this way in the first place. It may look attractive to eat or drink __________ (you fill in the blank) but in the long run it leads to a cycle that ends in poor choices and then poor health. 

2. Choose a Good Path. Difficult times in your life can take you off course and in the wrong direction. But if you stay on the right course it will lead to greater compassion and more wisdom. 

  • The good path- since we are talking paths of health, when "life gives you lemons make lemonade". We've seen it in others. People who have had shocking health news, or a death of a loved one, a loss of job, a car accident, any situation life can thrown at us. Some people come out shining. They have followed a path that is helping them. So when life throws you challenges, think now of what you might do to stay on track. Be prepared. How can you prepare for such events? Routine and Resolve. Stay with what is working for you. Have the stick - to - itiveness that plows through the rough times. I don't always do a good job at handling crisis in the immediate sense. I tend to curl up in a ball. Yet I know in the bigger picture of things, I'm sticking to my plan of being in the best health I can to handle what life throws me. In essence I pick myself up off the floor (often with help from family and friends) and get back at it. 
  • The ungood path- (yes, I know that is not a word) Yet when life gives you lemons, and it will, don't just take it. Do something. I've' walked away from friends in the past because I didn't want to face them. I've ignored others because it made me uncomfortable. I've tried to wiggle myself out of difficulty because I didn't want to fess up. I'm human. My choices have cost me. Will your choices cost you? As a teen ager, I chose to drink myself to oblivion. I knew it wasn't a good choice but I chose it anyway. Life had given me lemons and I chose to act like they weren't there. Those choices I made then, are still costing me. 

How do you avoid Wrong Turns and also Choose the Good Path?

Use wisdom to steer through life.

 In health, having some fundamental values set in place as habits or routines will guide you through circumstances. 

Imagine this situation with me. You go on vacation and choose to eat and drink to your hearts content on the first and second day away from home. By the third day, you don't feel quite so good, your body is keeping you closer to the bathroom and you feel sluggish. Since you have built in a routine of training and eating lean protein with lots of veggies you get yourself up on the third day, eat a breakfast of a veggie omelet and then stay active. By dinner or maybe the breakfast the fourth day you're feeling yourself and you enjoy the rest of you trip. You used the principles you regularly live by to navigate and steer yourself back on course. You got yourself back on routine using the wisdom of physical activity and healthy food choices. 

This is not rocket science but set yourself up for life by gaining wisdom and allowing it to steer you to your best health. Wisdom not feelings is your guide.  

To your best health,

Coach Nancy

"IT'S MUCH EASIER TO ACT YOURSELF INTO A CERTAIN WAY OF FEELING, THAN TO FEEL YOURSELF INTO A CERTAIN WAY OF ACTING"

Sweet Potato Sliders

There isn’t anything so sweet as a sister. I have my sister living in Indiana but for the last 32 years, I’ve been able to call Dean’s sister mine as well. She just posted this delicious looking picture and I had to make them right away. Now it is your turn. Make these sliders right away.  Next step is to post the link for this recipe for others to make.  Keep these gems going.

Sweet Potato Sliders

1.5 pound ground turkey or lean ground beef, thawed

1 teaspoon garlic salt

1.5 teaspoon steak seasoning

2 large sweet potatoes

1 Tablespoon extra virgin olive oil

3-4 slices cooked bacon

lettuce torn into small pieces (slider size)

Mix ground turkey with garlic salt and steak seasoning. Shape into 8-10 mini patties (about 1/4 of a cup meat). Set aside. Remember these are small patties. Look at the size of your sweet potato slices to judge what size to make each patty. The slices will be the bun.

Slice sweet potatoes into 1/4-1/2 inch thick slices. Drizzle with olive oil and season with salt and pepper. Roast in oven at 400 for 20-30 minutes (flipping half-way through). You want edges to be slightly crispy.

While potatoes are roasting, grill the burgers. Place patties on a well-heated grill flipping after 3-4 minutes, and cook until cooked through (and desired done-ness).

Assemble burgers, placing a mini burger in between two roasted sweet potato slices. Garnish burgers with lettuce, bacon, guacamole, and/or mustard.

Be creative.  What do you like on your burger?

(I used McCormick Grill Mates Montreal Steak Seasoning.)

Remember share this recipe link with others and share recipes back to me too

To your best health,

Coach Nancy


Shark Bite or Minnow Bite. You Decide.

"IT'S MUCH EASIER TO ACT YOURSELF INTO A CERTAIN WAY OF FEELING, THAN TO FEEL YOURSELF INTO A CERTAIN WAY OF ACTING"


Read that one more time, let it sink in.

"IT'S MUCH EASIER TO ACT YOURSELF INTO A CERTAIN WAY OF FEELING, THAN TO FEEL YOURSELF INTO A CERTAIN WAY OF ACTING"


I talk to people everyday who want to lose weight, get more energy or get back in shape, they're just waiting to "GET MOTIVATED"

Most of those people are still waiting.

This year you've started the year out on solid ground. You've taken the time to write your Purpose for Training at Cr8 Fitness in 2019. You've even identified a stumbling block or something you foresee that might just slip you up. I am proud of you for Training with a Purpose in MInd

And yet there is more to do. 

"IT'S MUCH EASIER TO ACT YOURSELF INTO A CERTAIN WAY OF FEELING, THAN TO FEEL YOURSELF INTO A CERTAIN WAY OF ACTING"

Its time to take some action. 

Decide now whether to take a Shark Bite or a Minnow Bite on your Purpose.

SHARK BITES

Shark bites are one time actions that you can do NOW in order to move you forward in your purpose. Its an action you don't need to repeat because once is done. Its kind of like why you should not swim in the ocean. One bite from a shark and YOU"RE Done. 

For example, My purpose for training is to stay out of the doctor's office for unplanned visits. I know I'll have a yearly check up, and a check up for cancer that seems to crop up in my family. A shark bite for me would be to go ahead and make those appointments. I call once and I am done, appointment made. 

If your purpose in 2019 is to get to a healthier body fat, your one time Shark Bite could be to sign up for the Fresh Start Challenge or the Crockpot Workshop. Once you've done either one of these you've done a step that won't have to be repeated. Its a Shark Bite. 

MINNOW BITES

Minnow bites on the other hand are daily consistent little nibbles at your purpose. Its something you are working to build into a habit or turn into consistent behavior. They become rituals. It is also why swimming in a lake or river is not as dangerous, minnows only take little nibbles you hardly notice. (In case you don't know, I'm not a fan of ocean swimming)

For me, a minnow bite might include taking my daily vitamin, or making sure I drink 100 ounces of water a day, or cutting my coffee intake to one cup a day. It is something that over time becomes natural and easy. I still have to work at it, yet it is not something that usually takes 15 minutes every day. 

If your purpose is to do 10 push ups in 2019. Your minnow bite could include 2-3 minutes of push up work a day that might not be push ups at all. Remember we have to stretch and take care of those muscles as much as we want them to work hard. Your minnow bites would also include heat, or massage, or fish oil, or LaCross ball work. 

Shark Bite or Minnow Bite- you decide, but decide.

I talk to people everyday who want to lose weight, get more energy or get back in shape, they're just waiting to "GET MOTIVATED"

Most of those people are still waiting. Don't be one of them. 

To your best health,

Coach Nancy

"IT'S MUCH EASIER TO ACT YOURSELF INTO A CERTAIN WAY OF FEELING, THAN TO FEEL YOURSELF INTO A CERTAIN WAY OF ACTING"​​​​

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